LIFESTYLE
Front Squat 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.

For time:
20 Ball slams
10 Toes to bar
5 rounds

20/10 Hollow Rock; 8 sets

PERFORMANCE
Every minute for 10 min:
5 Ground to overhead
Add weight every 2 min
Must be TnG

For time:
Overhead Walking Lunge, 60/40, 15 metres
8 Ring Muscle-ups
Front Rack Walking Lunge, 70/50, 15 metres
8 Ring Muscle-ups
Back Rack Walking Lunge, 80/50, 15 metres
8 Ring Muscle-ups

15 metres = 2 lengths of gym

Scale muscle-up by reps (manageable number in max 3 sets) or movement (4 Ring pull-up + 4 transitions)